By

Kyle Hanigosky
August 17, 2020 Strength: Power Snatch With a 20:00 running clock: 5-5-3-3-1-1 *Use this as a Baseline to build to a Heavy Single.  We can then use this Heavy Single moving forward. The sets of 5’s and 3’s must be completed as Touch & Go Reps. Metcon: “Nasty Girls” 3 Rounds for time: 50 Air...
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August 16, 2020 Rest Day.  Enjoy your day off.
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August 15, 2020 Partner WOD In teams of 2 complete the following: 25 Synchronized Burpee Pull ups 50 Wall Balls (20/14) 400m Run 20 Synchronized Burpee Pull ups 40 Wall Balls 400m Run 15 Synchronized Burpee Pull ups 30 Wall Balls 400m Run 10 Synchronized Burpee Pull ups 20 Wall Balls 400m Run *Partners must...
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August 14, 2020 Strength: Push Press With a 20:00 running clock: 5-5-3-3-1-1 *Use this as a Baseline to build to a Heavy Single moving forward. Metcon: 21-15-9 reps for time: Double Kettlebell Push Press (53/35 x 2) Kettlebell Box Step Overs* (53/35 at 24″/20″) Kettlebell Swings* (53/35) *Use One Kettlebell for the Box Step Overs...
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August 13, 2020 Active Recovery: Not for time, but move with purpose: A. 13:00 Running Clock: 15/12 Calorie Bike 1 Round of “Cindy” 200ft Sled Push (100ft out/1ooft back) (145/100) *1 Round of “Cindy” = 5 Pull ups + 10 Push ups + 15 Air Squats 3:00 Rest B. 13:00 Running Clock: 15/12 Calorie Row...
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August 12, 2020 Strength: Overhead Squat On a 2:00 clock: 3-3-3-3-3 *Build to a Heavy 3-Rep Overhead Squat.  New set begins every 2:00. Metcon: 3 Rounds of: 30 Double Unders 15 Thrusters (75/55) Directly into… 3 Rounds of: 30 Double Unders 15 Overhead Squats (75/55) (15:00 cap)
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August 11, 2020 Metcon: (For time) 800m Run 60 Alternating Dumbbell Snatches (50/35) 400m Run 30 Pull ups 200m Run 15 Burpee Box Jumps (24″/20″) Core/Midline: 2-3 Rounds of: 1:00 Hollow Hold 5 Wall Walks or 50ft Handstand Walk
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